Endurance erging - A place to discuss 42, 50, 100k upwards.

[Gustel]

Another benchmark today as I prepare for my first FM attempt on 26th March.

60 min PB of 15,603. Obliterated former PB from 2021 by 300 metres. Felt strong throughout and was targeting 15,500 but in the last 6 min I felt I had something left in my empty tank so I just went for it and left it all out on the field. Again, I'm hoping this bodes well for a comfortably sub 3 hour FM, although I'm aware it's a different beast and won't know how I respond to the last 10k of a FM physically or mentally until I'm in it.

Splits for 60' PB:

1:00:00.0 15,603m 1:55.3 228 1084 24
6:00.0 1,550m 1:56.1 223 1069 24
12:00.0 1,541m 1:56.8 220 1055 24
18:00.0 1,542m 1:56.7 220 1057 24
24:00.0 1,548m 1:56.2 223 1066 24
30:00.0 1,547m 1:56.3 222 1064 24
36:00.0 1,553m 1:55.9 225 1073 24
42:00.0 1,556m 1:55.6 226 1078 25
48:00.0 1,563m 1:55.1 229 1088 24
54:00.0 1,564m 1:55.0 230 1090 24
1:00:00.0 1,640m 1:49.7 265 1211 26

Congratulations. this looks very strong.

[RayOfSunshine]

Another benchmark today as I prepare for my first FM attempt on 26th March.

60 min PB of 15,603. Obliterated former PB from 2021 by 300 metres. Felt strong throughout and was targeting 15,500 but in the last 6 min I felt I had something left in my empty tank so I just went for it and left it all out on the field. Again, I'm hoping this bodes well for a comfortably sub 3 hour FM, although I'm aware it's a different beast and won't know how I respond to the last 10k of a FM physically or mentally until I'm in it.

Splits for 60' PB:

1:00:00.0 15,603m 1:55.3 228 1084 24
6:00.0 1,550m 1:56.1 223 1069 24
12:00.0 1,541m 1:56.8 220 1055 24
18:00.0 1,542m 1:56.7 220 1057 24
24:00.0 1,548m 1:56.2 223 1066 24
30:00.0 1,547m 1:56.3 222 1064 24
36:00.0 1,553m 1:55.9 225 1073 24
42:00.0 1,556m 1:55.6 226 1078 25
48:00.0 1,563m 1:55.1 229 1088 24
54:00.0 1,564m 1:55.0 230 1090 24
1:00:00.0 1,640m 1:49.7 26

Congrats! That's awesome. Looks like you had a terrific plan and stuck to it. Best of luck on the FM!

[Dangerscouse]

Another benchmark today as I prepare for my first FM attempt on 26th March.

60 min PB of 15,603. Obliterated former PB from 2021 by 300 metres. Felt strong throughout and was targeting 15,500 but in the last 6 min I felt I had something left in my empty tank so I just went for it and left it all out on the field. Again, I'm hoping this bodes well for a comfortably sub 3 hour FM, although I'm aware it's a different beast and won't know how I respond to the last 10k of a FM physically or mentally until I'm in it.

Well done Rob. A significant element is being confident in the FM, so this is ideal.

The only thing you needed to get done in this session was to PB, and ideally by a significant amount. Job done

[RWAGR]

Thanks so much lads!

[aegis]

How do you know that you are ready for a FM? I can pretty much do a HM for a steady state session whenever i want but haven't done anything more than that.

Having ran both FM and HM before i know the pain/effort is exponential so I want to know if i need to try going up to 30km or something before trying for a FM? My main concern is butt pain.

[Dangerscouse]

How do you know that you are ready for a FM? I can pretty much do a HM for a steady state session whenever i want but haven't done anything more than that.

Having ran both FM and HM before i know the pain/effort is exponential so I want to know if i need to try going up to 30km or something before trying for a FM? My main concern is butt pain.

Imo, you need to do a 30k, at least, if you want to know if you're ready. I always liked doing 32k. As you'll know, you're really training for the last 10k, but 32k will give you a good idea of how prepared you are.

Butt pain is very subjective, but when I did get it, it was prominent from about 45 minutes onwards, but it was never so awful that I couldn't endure it. Now, I don't ever get it for any distance, but that seemed to take a couple of years of training to reach that stage.

[aegis]

Thanks for the advice, I'll throw in a 30km one of these weekends. I've been rowing coming close to a year now clocking about 1500km. Actually the butt pain is now more of a butt discomfort but who knows if it will bother me a lot more with the additional time on the erg for a FM.

Interestingly I find rowing a FM much more tractable than running a FM, at least in terms of the time needed for preparation.

[harrythehamster]

Was thinking of participating Finnish Ergo marathon this spring and was searching info about that this week and somehow ended up in signing-up myself for Ruderei Ergo-Marathon https://ruderei.de/produkt/ergo-marathon-2023/ (if you are like me with almost zero German knowledge, it seems that MS Edge browser's native, automatic translator is much more better than DeepL or Google Translate that i used earlier.)

https://ruderei.de/produkt/ergo-marathon-2023/



They have/had both in-person event in Berlin, which was done earlier today and online event where time window for participation is from Friday to Monday this weekend.

Live and Online races are separated, and those results are not compared with each other. But the result system is similar in both cases, your result is compared to what is World Record in your sex/age/weight class. In my case, MLW 50-59 years old, i am 56. (WR and pace in that category is 02:37:04,8 00:01:51,7) My PB (done this season) is 2:50:48 or something (can't remember seconds exactly, but avg pace was 2:01.3) Trying to beat that, but lot's of depends if have to take a pee break or not (takes about 2 mins, so almost impossible to PB in that case).

I thinki'll try an all or nothing FM today, so starting at 1:59.5 pace and trying to hold that as long as possible. I need at least couple of breaks to drink, and rowing 1-hand never worked for me, so i'm gonna stop shortly (about 10 sec each stop) for drinks. Hopefully everything goes fine, hate to row on Sunday (because of neighbor) but was so tired yesterday after very bad sleep that i had to change the day.

Benjamin Reuter did 2:27 in LIve event today (about 2% slower than his category WR), i was surprised how flexed his elbows were from start to finish (not just when getting tired.) Laptop guy at 1:19:38 on a longer "Live event" video below)

Results https://ruderei.de/ergebnisse/ergo-marathon/ (online category results to be announced later)

https://www.youtube.com/watch?v=7Hge8Sw7rLI
Live Event Ergo Marathon 2023 in Hamburg

https://www.youtube.com/watch?v=2_Lfh55fOtI
Endspurt Ergo-Marathon 2023

I'm also using Ergometer Space app via browser in addition to my Ergdata on phone, and rowing in Public room (Viking) so in case of interest you may check it here as observer (during rowing shows my Dashboard info,) On the left there's that "hamburger" menu, click that, and you should see main menu, there under "Row together" choose "enter room", and in pop-up choose room Viking, and for your role "observer". If you have that 3D rower on the screen , you probably better close that.
https://ergometer-space.org/#

[GlennUk]

Thanks for the advice, I'll throw in a 30km one of these weekends. I've been rowing coming close to a year now clocking about 1500km. Actually the butt pain is now more of a butt discomfort but who knows if it will bother me a lot more with the additional time on the erg for a FM.

Interestingly I find rowing a FM much more tractable than running a FM, at least in terms of the time needed for preparation.

FWIW your pace was c.12 seconds/split slower than a sub three hour pace. That's a very big margin, its not possible for me to say whether you can do that for the three hours, but it seems a reasonable prospect to me. The key is managing your pace to ensure you can finish, whatever it is and no matter how fast.

[coronalsection]

Training for my first FM, and was wondering what drag factor people typically use for such endurance pieces? I've been using my usual DF of 120 so far, which has been fine up to HM distance. As I go beyond that though, would I benefit from a lower drag or just stick to what I'm used to?

[Citroen]

Training for my first FM, and was wondering what drag factor people typically use for such endurance pieces? I've been using my usual DF of 120 so far, which has been fine up to HM distance. As I go beyond that though, would I benefit from a lower drag or just stick to what I'm used to?

Stick with 120. It's exceedingly unusual to alter your prefered drag setting.

[Dangerscouse]

Training for my first FM, and was wondering what drag factor people typically use for such endurance pieces? I've been using my usual DF of 120 so far, which has been fine up to HM distance. As I go beyond that though, would I benefit from a lower drag or just stick to what I'm used to?

I never change it, so keep it with what you're used to it. Don't convince yourself that a lower df will make a difference, as ime if you're suffering, you'll be suffering whatever you try and do.

[GlennUk]

Agree with others re DF, if you were rowing at an odd DF, either high or very low, this may be an issue, however that doesn't appear to be the case, and i would stick with it.

[coronalsection]

Thanks all - that's really helpful. Onwards (at the same DF!)

[RWAGR]

I knew my recent HM PB was soft, particularly in light of last week’s 60 min PB. So I attacked the HM hard today…

… and smashed my PB from a few weeks ago by another 1’38”…

Time Meters Pace Watts Cal/Hr S/M
1:22:37.0 21,097m 1:57.4 216 1042 23
19:43.8 5,000m 1:58.3 211 1026 23
19:36.8 5,000m 1:57.6 215 1039 23
19:36.6 5,000m 1:57.6 215 1039 23
19:33.1 5,000m 1:57.3 217 1046 24
4:06.7 1,097m 1:52.4 246 1147 26

I wanted to get sub 1:23 so loosely planned 4 x 5k negative splits 1.59.5, 1.58.5, 1.57.5, 1.56.5 and then a sprint final k. This plan went out of the window early though as I started out hard - maybe a bit too hard. Anyway I just battled to keep the pace flat for the 20k especially 5-20k. Managed to do it despite some grim moments and had enough in the tank to push the last 1.1k. This was pretty much at my current limit; maybe on my best day I could creep below 1:22:30.

In any event, I’m starting to get confident I can go sub 3 hours for the marathon but I do need to start doing longer training pieces at a more disciplined marathon pace. Otherwise I risk going out too hard and burning up. Less than a month to go!